Typical Time For 50 Year Old To Finish 5 K Teenagers – Vitamin and Mineral Requirements

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Teenagers – Vitamin and Mineral Requirements

Adolescents need enough vitamins and minerals during their growth spurt. For girls, this usually occurs around age 10 to 11, while for boys, it occurs later, around age 12 to 13. Nutrient and energy needs are greater at this time than at any other time of life, with the exception of pregnancy and lactation.

As adolescents go through physical and biochemical changes, the need for certain vitamins increases. The following vitamins play an important role:

  • Folic acid and vitamin B12 are needed because tissue synthesis occurs rapidly.
  • As calorie intake increases, so does the need for vitamin B1 (thaimin), vitamin B2 (riboflavin) and vitamin B3 (niacin).
  • Vitamin B6 and vitamin D are needed in larger amounts for tissue and skeletal growth.
  • The complete structure and function of newly formed cells depends on the presence of vitamins A, C and E.
  • There is still a need for calcium, magnesium and zinc so that the bones can increase their density.

During adolescence, the incidence of inadequate diets is higher than at any other stage of development. The following was found in relation to the nutrient intake of teenagers.

  • Calcium, zinc and iron are often lower than required amounts.
  • Vitamin A and vitamin C were also found to be low.
  • Phosphorus intake can be high due to the amount of soft drinks consumed and this can have an adverse effect on the calcium balance in the body.
  • Excessive consumption of foods high in sugar and refined carbohydrates may occur.
  • In general, adolescents who skip meals, eat smaller amounts of food, and have fewer healthy snacks (such as fruit or yogurt) have the least adequate diets.

Accessories for teenagers

Adolescence is a time of increased need for vitamins and minerals, and it is also a time when adolescents are prone to developing bad eating habits. It is recommended that teenagers take a good multivitamin and mineral supplement in addition to a tiring healthy diet. The plugin should contain at least the following:

Content on the tablet

  • Vitamin A 500 – 1,200 I Us
  • Vitamin B1 (Thaimin) 2 – 10 mg
  • Vitamin B2 (riboflavin) 2 -1 0 mg
  • Vitamin B6 (pyridoxine) 2 – 15 mg
  • Vitamin B12 (cobalamin) 10 – 25 mcg
  • Vitamin C 25 – 150 mg
  • Vitamin E d-alpha 10 – 50 IU
  • Biotin 20-50 mcg
  • Calcium pantothenate (B5) 30 – 60 mg
  • Choline 5 – 15 mg
  • Bioflavonoids 5 – 25 mg
  • Folic acid 50 – 100 mcg
  • Nicotinic acid 5 – 10 mg
  • Nicotinamide 10 – 20 mg
  • Beta-carotene 2 – 5 mg
  • Iodine (from Kelp) 10 – 25 mcg
  • Calcium (element) 50 – 150 mg
  • Chromium 20 – 30 mcg
  • Iron (element) 2 – 3 mg
  • Magnesium (element) 20 – 60 mg
  • Selenium (element) 10 – 25 mcg
  • Zinc (element) 2 – 4 mg

What you can do to help

Teenagers become more independent and make their own decisions about many foods. Adolescents tend to eat more meals away from home than younger children. They are also heavily influenced by their peers.

Convenience food is important to many teens, and they may be eating too many of the wrong kinds of foods (such as soft drinks, fast food, and processed foods).

In addition, a common interest among many teenagers is diet. Girls may feel peer pressure to be thin and restrict what they eat. Both boys and girls can diet “bulk” and “well” for a particular sporting or social event. So we need to try to support a healthy weight, choose foods that are healthy, and engage in some physical activity every day.

Here are some tips to help teens develop healthy eating habits:

  • Arrange for teenagers to learn about nutrition themselves.
  • Encourage and support their interest in health, cooking or nutrition.
  • If possible, take note of their suggestions for foods you prepare at home.
  • Experiment with foods outside of your own culture.
  • Have several nutritious snacks available. Sometimes teenagers eat what suits them.
  • If there are foods you don’t want your teenager to eat, don’t bring them home.
  • Avoid buying high-calorie desserts or snacks such as snacks, regular soft drinks, or regular ice cream.
  • Set a good example of healthy eating and living for your teenager to follow.
  • Discuss the following healthy eating recommendations with your teen to help ensure a healthy eating plan:
  • Eat three meals a day with healthy snacks.
  • Eat plenty of fiber and limit your salt intake.
  • Drink plenty of fresh filtered water.
  • Try to avoid or at least limit caffeinated drinks and drinks with a high sugar content.
  • When cooking, try steaming, baking (without added fats or oils) or grilling instead of frying.
  • Try to avoid foods high in sugar and refined carbohydrates.
  • Eat? fresh fruit or vegetables for a snack.
  • Try to eat at least five servings of fresh fruit and vegetables a day.
  • Eat more chicken and fish than red meat.

Adolescence is a period of rapid growth and development. It is also a time when eating habits and habits are often not as good as they could be. This puts teenagers at risk of developing one of many nutrition-related health problems. Providing vitamin and mineral supplements is one measure that can help ensure that teens get the nutrition their bodies need.

Reference

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Elliot, N. 2004, Green Peace. Practical parenting.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Astrologer publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot’s Guide to Vitamins and Minerals. (2nd ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. Selected book publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to Healthy Diet and Safe Supplementation. Harper Collins.

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